Sleep is vital to radiant health and well-being. Even though we don’t yet understand everything that sleep does for us, we know it plays a major role in maintaining our, mental, emotional, and physical health.

Memory and Brain Health

• While you sleep, your brain is busy. The glymphatic system is a newly discovered waste clearance system in our brain and central nervous system. It is similar to the lymphatic that does the same thing in the rest of our bodies.
• The glymphatic system works mainly while we sleep to remove toxic substances and waste products as well as deliver nutrients to our brains.
• This may be why sleep plays such an important role in memory. Researchers at Harvard Medical School have found that adequate sleep dramatically improves the ability to learn a new task and consolidate memories. It spurs creativity.
• It also contributes to emotional stability and good decision making skills.
• Lack of sleep negatively affects mood, motivation and judgment and is implicated in depression, anxiety, irritability, and other mood disorders.

Physical Health

There are so many physical benefits to sleep (see the following):

• Your immune system depends on enough sleep to function at it’s best.
• Sleep is when your body heals and repairs itself, helping to curb inflammation.
• Long-term sleep deprivation is associated with increased risk of cardiovascular disease, heart attacks, strokes, high blood pressure, and kidney disease.
• Because sleep is important for regulation proper blood sugar, chronic sleep deprivation is implicated in diabetes.
• Sleep is needed for proper hormone balance.
• Sleep is also a major factor in weight gain. When the body is not getting adequate sleep, the hunger and satiety hormones get out of kilter. You guessed it: the hunger hormone, ghrelin, levels go up while the satiety (signaling you are full) hormone, leptin, goes down. The result: your appetite signals are skewed and you are more hungry and probably are going to eat more than you need to.

Quality of Life

Everyone knows that you just plain feel and look better when you are sleeping well. Turns out, you are more productive, less accident prone, and live longer as well. It can be hard to get enough sleep!

Sleep deprivation is a major problem in our country. But before you go reaching for a sleep aid (some of which are suspected of interfering with the glymphatic system along with a host of other side effects), please give some serious effort to proven lifestyle changes that aid the sleep process.

First of all, you need to make time for sleep. That means 7-9 hours every night. It works best if you can go to bed and get up roughly the same time every day. Our bodies like their sleep, like their meals, on a regular schedule. A lot of health gurus recommend a 10pm bedtime and a 6 am wakeup, but this is a guideline and you may need to adjust it by an hour or two for your lifestyle.

Insomnia

Many people get into bed but can’t get to sleep. Others may fall asleep right away, but then wake up and then can’t get back to sleep. And the worst part of this is that it tends to be the same night after night. The sleep pattern is off.

You have probably heard most of the usual recommendations about eating earlier, avoiding upsetting topics at night, making time to wind down, making sure your bedroom is completely dark and not too hot. These are all great.

Stress reduction techniques such as meditation, time in nature, warm baths can also make a big difference.

Some recent research has shown that light plays a major role in how our brains and sleep hormones function.

One of the best ways to help reset the pattern is to get outside, morning light as soon as possible after you wake up. Stay outside as long as you can, but at least for a few minutes. This begins to shift the sleep/wake hormones into a more normal pattern.

The blue light that is emitted from electronic devices (phones, computers, televisions) can also disrupt our sleep/wake cycles and cause insomnia. The current recommendation is to avoid all screen time for two hours before bed. If this is not doable for you, be sure to put your phone on the “night shift” setting and download software that greatly diminishes the blue light coming from your computer. Flux https://justgetflux.com/is the one I use on my Mac or you can get SunSet Screen http://www.skytopia.com/software/sunsetscreen/) for your PC. Both of these apps are free and easy to install.

If these measures don’t help or help only a little, acupuncture and Chinese medicine can help, and without weird side effects. As always in Chinese medicine, one size does NOT fit all. There are many time test3ed formulas that really help sleep, but they must be fitted to the pattern of disharmony. There are formulas for difficulty getting to sleep, difficulty staying asleep, difficulty getting back to sleep, nightmares, disturbing the sleep, hot flashes and night sweats waking you, etc.

Re-establishing a healthy and restorative sleep pattern is one of the best things you can do for your health. Click here to see how I can help!

If you would like to request an appointment for acupuncture please click on the Contact Tab on our home page or click here to be taken there directly.

The post What’s the Deal with Sleep? appeared first on Spring Integrative Health.

Those bubbly things are cups and I admit they do look a little weird. These days you’re likely to see the tell tale, but temporary, large rounds marks made by cups on celebrities like Jennifer Anniston, Gwyneth Paltrow, or David Arquette, but the reality is that it is one of the oldest methods of medical treatment known in the world.

Cupping was practiced by the Chinese, as well as ancient Egyptian and Middle Eastern cultures.  

I was surprised to see a set of bamboo cups on display in the doctor’s office at the Old Salem Living History Museum in Winston Salem, NC. Apparently the pre-Revolutionary Moravian doctors knew a thing or two about this interesting and effective treatment modality.

Why would anyone want to do that?

Good question. For one, it’s relaxing. Sort of like a deep tissue massage without the pressure. A flame or a pump is used to create a vacuum that suctions the cups onto the skin. Depending on the condition being treated, the cups are either stationary or slid on the skin to massage a larger area. The suction mobilizes the flow of blood, lymph, and that elusive thing known as qi to promote the healing of a wide range of problems: Tight shoulders and neck, low back pain, headaches, some types of tendonitis, gastro-intestinal, and respiratory problems.

A Case Study:

One of the most effective uses for cupping is respiratory conditions. Lingering cough, asthma, bronchitis, even the common cold respond well to cupping therapy. When my daughter was in college, she came down with a bad case of the respiratory bug that was running rampant through the dorms before finals. Not wanting to bring needles and a Sharps box into the dorm, I arrived with my set of cups.

A pale and sweaty face greeted me as she opened the door and a deep cough racked her body.  She didn’t need to say “I feel awful,” but she did anyway. After a review of her symptoms to rule out a more serious bacterial infection, she laid face down on her bed. I affixed the cups to her upper back amidst questions like will this leave a mark? (Yes, but it won’t hurt and will only last a few days), will this work? (Probably will help, won’t hurt).

The cups drew so much heat out of her body, they fogged up. My daughter fell in to a deep sleep for the first time in days. Twenty minutes later, when she awoke and I removed the cups from her back, she took a deep breath without coughing. After a brief look of surprise, she smiled. “Huh.”

“Feel a little better?”

“Yeah. That was weird, but I do feel better.”

She made a rapid recovery after that and had no problem showing up for her final exams.

Obviously, not all cupping sessions produce such dramatic results, but time and again, it has proved to be an effective therapy for both acute and long-time problems.

Please contact me if you have more questions about cupping or are interested in discussing your individual condition-406-586-2626 or contact me here on Spring’s website through the Contact tab!

https://springintegrativehealth.com/team/dr-holly-thompson/

The post What is Cupping? And why is it good for you? appeared first on Spring Integrative Health.

Eastern medicine has always considered skin conditions to be external indicators of internal conditions, and recognized the importance of the gut in all aspects of health. All Chinese herbal formulas for skin problems are based on resolving the internal disharmony that is behind the outbreak.

The long and very successful history of Chinese herbal medicine for dermatological issues speaks to the efficacy of this approach. Like all problems in Chinese medicine, the signs and symptoms and details of the whole person are taken into account to determine a particular pattern that is at the root of the problem. Treatment is designed to address the problem at both the level of the root and the symptom. Typically, this is done with both internal (herbal formula) and external (topical medicine and/or acupuncture) treatment.

Western medicine has traditionally looked to resolve skin issues with topical medications or steroids, and not looked for internal reasons for conditions such as acne.

But, it wasn’t always this way.

Seventy years ago, two dermatologists, John Stokes and Donald Pillsbury, proposed a gastro-intestinal mechanism for overlapping anxiety, depression, and skin conditions such as acne. Stokes and Pillsbury hypothesized that emotional states might alter the normal intestinal microflora, increase intestinal permeability and contribute to systemic inflammation. They experimented with probiotics to correct the microbiome.

For whatever reasons, Stokes and Pillsbury’s work fell by the wayside.

Until recently.

The microbiome (mostly gut flora-the good and not-so-good bugs that live in our intestines) and all its possible influences are currently amongst the most researched areas in medicine. As part of  that research, the gut-brain-skin connection is again being studied. There have been a number of studies in Europe that indicate probiotics can be effective in the treatment of acne. Studies done in Russia and Italy found that giving the probiotic bacteria L. acidophilus and B. bifidum to acne sufferers improved outcomes and accelerated the time needed for standard therapies to work.

Another study found that giving a lactobacillus-fermented dairy drink improved acne over the course of 12 weeks. While all this research is wonderful and confirms what we have known in both Chinese medicine for some time, the problem is that it will be years until this knowledge will be put into use in standard conventional medicine. We have the ability, today, to use  time-tested Chinse Medicine Dermatolgy to treat skin problems at the root for lasting results.

If you are suffering from acne, or other skin conditions such as rosacea, eczema, or unexplained rashes and want to deal with it at the root cause level, give the office a call or send me a message today!

https://springintegrativehealth.com/team/dr-holly-thompson/

The post Skin-Brain Connection? appeared first on Spring Integrative Health.

Along with all the wonderful things about this time of year, lots of activities, playing in the snow, and visitors dropping in to ski for the weekend, we can also experience stress, overwhelm, colds and flu. It often seems like these intruders sneak up and attack and there’s nothing we can really do about it.

Not true. Taking excellent care of yourself, scheduling down time, getting enough sleep, and staying hydrated can all go along way in keeping you feeling your best. Today we’re going to focus on colds and flu.

Even with the best self-care, a particularly virulent cold virus can still make it through your body’s defenses.

Are you doomed to a week or ten days of misery?

Not necessarily.

First of all, pay attention to the signals your body is sending. Is there a slight scratchiness in your throat? Or do you typically get a headache, fatigue, and general achiness?

You can give your immune system a quick boost with fresh ginger tea. Take a few slices of fresh ginger root (I use a couple of ¼-1/2 “ slices and smash them with the side of  a knife-you could also grate it), a squeeze of lemon, and a teaspoon of honey and place them in a mug. Pour in very hot water and steep for about five minutes. Breathe in the steam, relax, and sip slowly. Fresh ginger tea is both soothing and amazingly effective at boosting the immune system.

In Chinese medicine, we recognize several types of colds, and have several well-developed and time-tested herbal formulas used to fight them. Taking a few loading doses of the correct formula (I really like Cold Quell) at the very first whisper of symptoms will often avert the illness. If the cold does take hold, it should be shorter and less severe than it would have been.

Acupuncture can also be amazingly effective in warding off a cold or help you feel better if you’re already sick. Don’t cancel an appointment if you’re not feeling well! A treatment will help you feel better and get better faster.

My hope is that you will have a happy and healthy winter season, but if a cold or flu threatens, please give me a call for some help here at Spring.

The post Acupuncture to Battle the Cold and Flu Season appeared first on Spring Integrative Health.